Saturday WOD – 092317

Rosie and Nicole – Synchronized Wallballs at 5am!

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
The CF Team Series has started!! All workouts will be performed in classes.
Two divisions: Rx and Scaled. SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
PARTNER THROWDOWN EVENT 3
For time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 single-unders, each, relay

Men use 65-lb. barbell
Women use 45-lb. barbell
Masters 55+: Rx – 55/35, Scaled – 45/25

Fitness
PARTNER THROWDOWN EVENT 3
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell

Performance
WL
1. Snatch + 2OHS + Hang Snatch
2. C&J: Moderate Double

METCON
PARTNER THROWDOWN EVENT 3
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell